A Hearty and Healthy Plant-Based Sandwich for Back-to-School Lunches

Delicious back-to-school lunches © News Canada

Do your kids complain that the standard lunch options you serve are boring? Add this plant-based sandwich recipe that uses sprouted whole grain bread to your lunch lineup for a tasty alternative.

Swapping regular sandwich bread for a sprouted grain option means more fibre, protein and minerals to keep kids powered up throughout the day.

Healthy lunches for kids lead to better overall student well-being in both physical and mental health. According to the Heart and Stroke Foundation, forming healthy eating habits at a young age can reduce the risk of heart disease and stroke throughout life. Similarly, nourished kids learn and behave better, and healthy foods help to support a healthy immune system and foster positive mental health.

Plant-based meals are also important to help eliminate environmental concerns from food packaging. By relying less on packaged food and packing kids a homemade and plant-based lunch, meals can help to uplift the well-being of students and our planet.

Try this delicious chickpea and avocado sandwich for the perfect back-to-school lunch for the little ones! It will leave them craving healthy alternatives and longing for plant-based food for every meal.

© News Canada

Chickpea and Avocado Sandwich

Prep time: 15 minutes • Makes: 4 sandwiches


  • 1 small or ½ medium red onion
  • 1-3 celery ribs, depending on size
  • 2-4 dill pickles, optional
  • 15.5 oz (435 g) can chickpeas, drained and rinsed
  • ¼ cup (60 ml) vegan mayo
  • ¼ tsp (4 ml) garlic powder
  • Salt, to taste
  • Ground pepper, to taste
  • 8 slices Silver Hills  Bakery’s The Big 16 sprouted whole grain bread
  • 2 large avocados, peeled and pitted
  • 1 tbsp (15 ml) lemon juice
  • Vegan pesto, to taste
  • 2 medium tomatoes, thinly sliced
  • 3 jalapeños, seeded and sliced


  1. Mix red onion, celery and dill pickles in your food processor and pulse until ingredients are roughly chopped. Scrape down the sides as needed.
  2. Add chickpeas to food processor. Continue pulsing until ingredients are thoroughly combined. Again, scrape down the sides when necessary.
  3. Add vegan mayo, garlic powder and salt and pepper. Process until mixture is blended to a smooth and spreadable consistency. Taste and adjust seasoning as needed.
  4. Toast your sprouted bread slices.
  5. Combine avocados and lemon juice in a bowl. Mash and mix to desired consistency with a fork.
  6. Spread 2-3 tablespoons (30-45 ml) chickpea mousse on one slice and 1-2 tablespoons (15-30 ml) avocado mash to the other.
  7. Dress with jalapeños and tomato slices.


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